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FITNESS

YRS Fitness training programme 2006 - 07

Fitness Test - the "bleep" test

This information is sourced from the fitness zone:

The Multi-Stage Fitness Test, also known as the 'bleep' or 'beep' or 'shuttle run' test, is often used by sports coaches and trainers to estimate an athletes VO2 Max (maximum oxygen uptake).

The test is often recommended for multiple-sprint game players, because it is similar to such activities, for example rugby, soccer or hockey. The test is, however, not necessarily applicable to endurance activities such as cycling or running.

Description

The 'bleep' test involves running continuously between two points that are 20m apart. These 'shuttle' runs are done in time to pre-recorded 'bleep' sounds on a pre-recorded audiocassette. The time between the recorded 'bleeps' decrease after each minute.

The test usually consists of 23 levels. Each level lasts 60 seconds. A level is basically a series of 20-meter shuttle runs. The starting speed is normally 8.5 km/hr and then increases by 0.5km/hr with each new level. The audiotape used for this test gives a single 'bleep' at intervals, which indicates the end of a shuttle, and 3 'bleeps' indicates the start of the next level.

Procedure

  • Measure out the 20m running track using markers cones or lines to indicate the beginning and the end.
  • The athlete must start with his foot on or behind the starting point.
  • Start the test.

  • If the athlete arrives at the end of a shuttle before hearing the beep, he must wait for it before he starts running again.
  • The athlete must carry on running for as long as possible, until he can no longer keep up with the speed set by the tape.
  • If the athlete fails to reach the end of the shuttle before the beep, he should be allowed to try two or three more shuttles to try and make up the pace before his test is ended.
  • Write down the level and number of shuttles the athlete has completed.
  • Compare the athlete's results with the results of previous tests. As the athlete's training progresses, he should show better results every time he is re-tested at a later stage.
    • (What do the levels mean?)

    NOTE: This test is a maximal test, which requires a reasonable level of fitness. It is not recommended for recreational athletes or people with health problems, injuries or low fitness levels.

    (Source: http://www.fitnesszone.co.za/trainer7.htm)

    Some estimates of figures for the Bleep test

    Test minutes and level Shuttle distance Speed (Km/hr) Speed (m/hr) Speed (m/min) Shuttles per min Seconds per shuttle Cumulative distance during test(m)
    1 20 8.5 8500 141.7 7 8.5 142
    2 20 9 9000 150 8 8.0 292
    3 20 9.5 9500 158.3 8 7.6 450
    4 20 10 10000 166.7 8 7.2 617
    5 20 10.5 10500 175 9 6.9 792
    6 20 11 11000 183.3 9 6.5 975
    7 20 11.5 11500 191.7 10 6.3 1167
    8 20 12 12000 200 10 6.0 1367
    9 20 12.5 12500 208.3 10 5.8 1575
    10 20 13 13000 216.7 11 5.5 1792
    11 20 13.5 13500 225 11 5.3 2017
    12 20 14 14000 233.3 12 5.1 2250
    13 20 14.5 14500 241.7 12 5.0 2492
    14 20 15 15000 250 13 4.8 2742
    15 20 15.5 15500 258.3 13 4.6 3000
    16 20 16 16000 266.7 13 4.5 3267
    17 20 16.5 16500 275 14 4.4 3542
    18 20 17 17000 283.3 14 4.2 3825
    19 20 17.5 17500 291.7 15 4.1 4117
    20 20 18 18000 300 15 4.0 4417
    21 20 18.5 18500 308.3 15 3.9 4725
    22 20 19 19000 316.7 16 3.8 5042
    23 20 19.5 19500 325 16 3.7 5367

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    Copyright © 1999 [ Yorkshire Federation of Referees Societies ] Last updated: September 02, 2006